Although many believe you should only drink protein powder after a workout during your so-called “anabolic window,” studies show you should also get enough protein on rest days. 1 Rest and recovery require protein, carbohydrates, and fats to support tissue healing and muscle growth.
Yes, it's perfectly fine to drink protein shakes on rest days. While protein shakes are often consumed post-workout to aid recovery and muscle growth, they can also be beneficial on rest days for several reasons:
You can still drink protein shakes on your non workout days to help meet your daily protein needs as well. For muscle growth you should strive to consume 1 gram of protein per pound of bodyweight daily - whether it's a workout day or a rest day.
However, research suggests it doesn't matter whether you drink a protein shake before or after your workout. Interestingly, your total daily protein intake is what matters most. While protein shakes around workouts and between meals are helpful, make sure you're getting enough throughout the day.
The Dietary Guidelines for Americans state that an average adult needs about 46 to 56 grams of protein a day. This amount depends on your weight and overall health. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources.
When on a weight loss journey, lack of protein is a huge culprit of muscle loss. “Our bodies don't store protein like other nutrients, so it's important to eat the right amount every day,” says Kate. “Everybody is different and will have different protein requirements.
Your rest day nutrition should include plenty of protein from a variety of sources, complex carbohydrates to fuel recovery, and healthy fats to help bring down inflammation created by training. Aim for 20-30g protein every 2-4 hours throughout the day.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
If you have a high protein lunch and dinner, one shake in the morning (as part of your breakfast or after) may be enough to reach your daily goal. If you work out in the afternoon and have a long wait until dinner, it might be best to have a second shake then, to optimise muscle building after your workout.
Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth — not extra protein intake. You can't build muscle without the exercise to go with it. The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat.
Ingesting whey protein without doing workouts can cause weight gain. The extra calories from the protein are not being used. When your body doesn't require protein for muscle growth and repair, it can end up being stored as fat, throwing off your body's energy equilibrium and leading to weight gain.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
Can you drink a shake on an empty stomach? In most cases, drinking a protein shake on an empty stomach won't cause you any harm. “If it's a tough workout, try hydrating with water during the workout first and then drink the protein shake after,” says Patton.
In short, if you drink a protein shake on a rest day, or a day when you're doing less than you might usually do, there's no need to worry about any adverse effects. However, if you're drinking high protein shakes on their own and not to supplement your protein intake when working out, this could cause weight gain.
Deciding how many rest days a week you should take depends on your fitness level and exercise intensity. But most people should aim for 1 to 3 rest days per week. You can use your rest days to support recovery by doing light exercise and working on mobility.
Drinking a protein shake one to two times per day will ensure that your body is receiving a proper amount of protein without packing on additional calories. Protein is essential to your body's functions because almost every part of your body is composed of protein and amino acids, which bond together to create protein.
How much whey protein you need to, or you can consume depends on your diet, physical activity levels and goals. 1-2 scoops a day works for most people but always work with a registered dietitian who can personalize you diet and work the supplementation in it for you.
Most studies indicate that yes — protein shakes can be good for encouraging weight loss when used in moderation. In fact, one study found that not only do protein shakes encourage fat loss, but they can also help you to both retain and build lean muscle, helping you to increase strength and definition [2].
Try to plan one recovery day for every 2 to 3 days of training. Except after a competition or a very intense effort, it is ideal to avoid choosing 2 consecutive rest days.
Consuming enough protein on your rest days is just as, or perhaps even more, important as consuming it on your training days. Generally speaking, your total protein goals for the day should not change whether its a training day or a recovery day.
How much protein do I need a day? The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements.
However, skipping a workout here and there typically doesn't cause weight gain, and taking regular rest days is healthy for muscle recovery and preventing injury.